CrossFit Vastberaden Amsterdam - Programming Week 47 - Vastberaden Crossfit Amsterdam

Monday

For time
10 power cleans 70/50
20 toes to bar
30 wall balls 9/6
40 box jump overs
30 wall balls
20 toes to bar
10 power cleans 70/50

Tuesday

HEAVY DAY

Back squat
A: 3RM
B: E2MOMx5 3BS @90%

Wednesday

SKILL DAY

21 minute EMOM
Minute 1: 20 seconds max HSPU or Wall walk
Minute 2: 20 seconds max V-Ups fixed set
Minute 3: 20 seconds max Machine

Thursday

Teams of 2
20 minute AMRAP
2-4-6-8-10-12-
Deadlift 100/70
Chest to bar pull ups
Both row 10/8 cal after each round

Friday

5 rounds for time
15 hang power cleans 52.5/35
30 ring push ups

Saturday

Teams of 2
3 rounds for time
50 thruster 42,5/30
50 barfees
50/40 cal assault bike

Sunday

Incline bench press 4x8 (RIR2)
+2,5kg on last week (so 1,25 each side)

Matador dip 3x10 (if possible add weight/reduce band or +2 reps)
Ring row 3x max reps (feet on bench)

Cable tricep extension 3x20 (add reps or weight from last week)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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